Foods High in Vitamin D & Iron
Vitamins and minerals are essential to cell growth and development. Without these nutrients the body's functions and systems would cease to operate properly. When it comes to vitamins and minerals most people think of supplements, even though foods such as fruits, vegetables and proteins are the best sources of vitamins. This is more true for iron than for vitamin D.
Vitamin D Facts
Vitamin D's most important function is to regulate the body's use of calcium. It monitors cell growth and alerts cells to slow down if the cells are multiplying too quickly. Rapid multiplication of cells leads to cancer, according to Vitamin and Supplement Guide. Getting efficient amounts of vitamin D will reduce risks of colon cancer and prostate cancer in men, breast cancer in women, rheumatoid arthritis, lupus, high blood pressure and type 2 diabetes. Vitamin D is naturally absorbed through exposure to sunlight. Dr. Ben Kim suggests ten minutes in the sun each day is adequate enough time for your skin to absorb vitamin D. A vitamin D deficiency can lead to diseases such as hypertension, stroke, heart disease, cancer, diabetes, birth defects, or auto-immune diseases.
Vitamin D Foods
There are some foods that provide vitamin D. According to Fat Free Kitchen, to get the minimum vitamin D levels the body needs, you'd have to drink 10 glasses of fortified vitamin D milk. Despite the fact that milk is fortified with vitamin D, products made with milk such as cheese and ice creams are not fortified with vitamin D. Only a few foods are rich in vitamin D such as salmon, tuna, sardines, eggs, milk, cod, mackerel, margarine, halibut, liver and butter.
Iron Facts
Iron supports the production of enzymes, proteins, and promotes the development of hemoglobin. The body uses iron to move oxygen through the blood. It also produces energy. Lack of energy is a symptom of iron deficiency along with anemia, lack of stamina, loss of appetite, and headaches.
Iron Foods
Some foods high in iron include corned beef, liver, kidney, baked beans, lentils, dried beans, sardines, salmon, onions, dark green leafy vegetables, nuts, oatmeal, apples, apricots, strawberries, raisins, figs, prunes, and eggs.
Iron Enhancers
Two characteristics of iron involve factors that support the body in absorbing iron and prevent iron from being absorbed. Vitamin C offers the best support for helping the body absorb iron. The intake of soy protein and polyphenols, according to Dr. Kim, hinder the absorption of iron. Polyphenols are found in some fruits and vegetables such as blueberries, cranberries, black rice, red grapes, black sorghum, sweet potatoes, and turmeric. Avoiding these foods isn't necessary, instead increase your daily intake of vitamin C with the iron you eat.
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